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No Practice Tonight - Recommended Workout?
CREATED: 04/16/12 by nelsb7p0 REPLIES: 1
nelsb7p0's ravatar nelsb7p0    JOINED: 2/28/09    POSTS: 440
No Practice Tonight - Recommended Workout?
POSTED: 4/16/12 10:57 AM

Since we don't have practice tonight, is there a recommended workout for those of us that can find a pool to swim at?

Thanks,
Brady

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: No Practice Tonight - Recommended Workout?
POSTED: 4/16/12 11:32 AM

Brady -

You beat us to the punch. We just sent out the weekly email with the set. But here it is again for you. :)

Extra Set
Lane #1
4 x 100 – 20 seconds rest in between each
1 – 25 Kick, 25 Drill, 50 Swim
2 – 25 Drill, 25 Swim, 50 Kick
3 – 25 Swim, 25 Kick, 50 Drill
4 – All swim, perfect technique

3 x 400s – regroup after each
-take 30 seconds rest after #1, 1:00 rest after #2, get progressively faster on each 400

6 x 50 – 15 second rest in between each
1 – SPRINT
2 – Perfect technique
3 - SPRINT
4 – Head up drill
5 – SPRINT
6 – Easy
Total: 1900 meters


Lane #2
4 x 150 – 20 seconds rest in between each
1 – Kick, Drill, Swim by 50
2 – Drill, Swim, Kick by 50
3 – Swim, Kick, Drill by 50
4 – All swim, perfect technique

3 x 600s – regroup after each
-take 45 seconds rest after #1, 1:30 rest after #2, get progressively faster on each 600

6 x 50 – 15 second rest in between each
1 – SPRINT
2 – Perfect technique
3 - SPRINT
4 – Head up drill
5 – SPRINT
6 – Easy
Total: 2700 meters

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